Brain Fog – How to Improve It? And Its Relationship to Vision Health

Brain fog means that you walk into a room and forget why you’re there. You reread the same sentence because the meaning does not sink in. Or you cannot find the words mid-conversation, even though you know what you want to say. If you are a senior who is experiencing brain fog, how can you improve it? And how does it affect your vision health?

A scientific report associated brain fog with the words “‘forgetful,’ ‘cloudy,’ and ‘difficulty focusing, thinking, and communicating’.”¹ The decreased cognitive abilities we call “brain fog” can include slow or hazy thinking, confusion, lack of motivation to exercise, difficulty concentrating, trouble remembering things, difficulty focusing, irritability, anxiety, headaches, insomnia, and low motivation.

What Causes Brain Fog?

Brain fog and cognitive decline have many possible causes.

Modifiable Factors

The good news is that you can improve or control many of the causes. We call them “modifiable factors.” They include:

• Poor sleep is a major cause of brain fog, with multiple modifiable factors contributing to quality and depth
• For women in midlife, assessing and treating hormones and the thyroid may help restore cognitive function
• Poor diet
• Lack of regular exercise

Biological Conditions

Certain biological conditions can contribute to or cause brain fog, such as:

Neuroinflammation. Inflamed nerves make it harder for brain cells to communicate.^{2 3}

Chronic Inflammation. On a cellular level, brain fog is often caused by chronic inflammation when molecules such as adipocytokines and histamine are released from mast cells, which further stimulate microglia activation.⁴

Neurotransmitter imbalances. When nerve messengers, such as dopamine and norepinephrine, are out of balance, it can derail brain signaling and information processing.⁵

Excess histamine release. Too much histamine (the chemical that causes allergy symptoms) can disrupt neuronal activity.^{6 7}

Metabolic Factors

Metabolic factors can contribute to brain fog, including hormonal changes (such as those that occur during menopause) and thyroid imbalances, both of which may affect mental clarity and focus.

Chronic fatigue syndrome (CFS/ME) is a clinically defined condition with an unknown cause, marked by new-onset, persistent fatigue lasting longer than six months that isn’t relieved by rest or directly caused by exertion. It can significantly disrupt daily life.

Fibromyalgia is a chronic inflammatory condition associated with widespread muscle and joint pain, ongoing fatigue, and tenderness in specific areas, and it can also be linked with difficulty concentrating (“fibro fog”).

Scientists searched the plant kingdom to find caffeine-free options that could prevent or reverse these changes and potentially combat brain fog.

Tips to Help Reduce Brain Fog

Sleep

Get plenty of sleep as needed. It helps to get off all electronic devices at least 1 hour or more before bedtime. Reading in bed can help promote a good night’s sleep. Also, avoid eating sugar and refined carbohydrates a few hours before bedtime. Try to maintain a consistent nighttime routine.
Get rid of toxic stress. This includes limiting contact with people who are not supportive. Feeling unsafe can stimulate a state of chronic fight-or-flight mode. Try meditating daily. Do mindfulness exercises periodically.

Anemia

Test iron levels and thyroid function. An under-functioning thyroid can cause moodiness, fatigue, and brain fog.

Exercise

Exercise regularly. Studies have shown that aerobic exercise significantly enhances cognitive function. Physical activity increases blood flow throughout the body, including the brain and eyes. The Department of Health and Human Services recommends that most healthy adults engage in at least 150 minutes a week of moderate aerobic activity. This can include brisk walking, biking, swimming, jogging, and safe, low-impact sports. If you do not have time for a full workout, even brisk 10-minute walks throughout the day can be very effective. Owning a dog gives you a reason to walk daily and a companion!

Foods

Eat a healthy diet, including brain foods. The Mediterranean diet is an excellent one to follow, featuring plenty of fruits and vegetables, and brain foods such as fatty fish (salmon), berries, nuts (walnuts, almonds), dark leafy green vegetables (kale, spinach), olive oil, dark chocolate (85%+ cocoa), avocados, eggs, and coffee or green tea. These foods reduce inflammation and provide essential omega-3s. All the good diets have low amounts of sugar and refined carbohydrates. Beans, fish, and chicken with the skin removed are excellent sources of low-fat protein.

Minerals to Combat Brain Fog

Your brain needs minerals. Trace minerals like zinc, selenium, and copper are essential for mitochondrial function, hormone balance, and neurotransmitter regulation. Electrolytes like sodium, potassium, magnesium, and calcium help regulate signals in the brain so neurons can fire properly.

In a study published in Nutrients, researchers found that electrolyte imbalances are directly linked to changes in cognitive performance.⁸ Dehydration alone was enough to reduce short-term memory and attention span in healthy adults. Mineral loss during stress or intense exercise further decreased mental clarity and increased fatigue.

Other studies suggest that low blood magnesium levels are linked to higher anxiety and greater stress reactivity, which can reduce cognitive performance, lower mental efficiency, and make it harder to focus.⁹

Approximately 48% of the US population is deficient in magnesium.¹⁰

Even slight mineral imbalances can lead to:

• Brain Fog
• Dizziness
• Poor Focus
• Headaches
• Low motivation
• Mental fatigue, particularly in the afternoon

Foods That Provide High Amounts of Electrolytes

Here are some of the most effective food-based sources of electrolytes:

• Sea salt (mineral-rich, unrefined)
• Spinach, kale, and beet greens
• Coconut water
• Avocados and sweet potatoes
• Bone broth
• Pumpkin seeds and almonds
• Sardines and shellfish

Manage Chronic Health Problems

Manage health conditions such as elevated blood pressure, diabetes, chronic inflammatory conditions, and obesity.
Drink plenty of water. Take your weight in pounds and divide it by 3. That is the minimum number of ounces of water you should aim to drink per day. So, a 150 lb senior would need at least 50 oz of water, or 6 cups, per day. That is around 6 to 9 cups of water per day.
Check your iron levels to make sure you are not iron-deficient.

Brain Fog and Vision

Dry eyes, screen fatigue, and blue light exposure can all cloud your mental clarity. However, growing evidence is showing that more serious eye conditions, like glaucoma, may also play a role in cognition and brain fog.

A large-scale review of 29 studies involving over 13 million people revealed that up to 40% of glaucoma patients experience symptoms linked to reduced mental clarity. Other relationships found included: persistent low mood, diminished motivation, and difficulty concentrating.¹¹ These cognitive and emotional shifts are increasingly recognized as part of the broader spectrum of brain fog.

Activated Folate and Vitamin B12 help support brain function and ocular resilience.

Low folate and vitamin B12 levels are linked to a higher risk of glaucoma, macular degeneration, and cognitive decline.¹²  Folate and B12 also support DNA repair and neurological health, helping delay age-related damage to the eyes and brain. They help regulate homocysteine, reducing vascular stress in the retina and cortex

Lutein

Just 10mg of lutein per day improves visual processing speed and cognitive performance.¹³ Lutein also improves macular pigment density, which correlates with improved memory and attention.¹⁴ Thinning of the retina is also found in macular degeneration, and can be rebuilt with targeted nutrient support. Lutein also reduces neuroinflammation and supports mitochondrial health.

Bilberry Extract

Bilberry is rich in anthocyanins, which improve retinal microcirculation and reduce inflammation. 120 mg/day reduces eye fatigue and improves visual accommodation.¹⁵ It enhances cerebral blood flow and supports short-term memory. And, bilberry stabilizes tear film and protects retinal cells from oxidative damage.

Saffron

Saffron has been used for centuries in Persian and Ayurvedic traditional medicine, and it’s one of the few botanicals clinically shown to improve both vision and mood.

A 2022 meta-analysis found that 20-30 mg/day improved contrast sensitivity and slowed retinal degeneration in early macular degeneration.¹⁶
Saffron boosts serotonin and helps improve mood, especially in adults with mild cognitive decline.
Crocin and safranal protect photoreceptors, improve retinal oxygen delivery, and also reduce eye pressure in those with stable glaucoma.

Vitamin D(3)

Vitamin D is emerging as a key neuroprotective and ocular-supportive nutrient. Low levels are linked to brain fog, memory decline, and mood disturbances. Vitamin D receptors are found in the retina and brain regions like the hippocampus, indicating a key role in modulating inflammation for retinal and cortical neurons.
Macular degeneration, glaucoma, and cognitive problems have been linked to Vitamin D deficiency.¹⁷

Nutrients That Help Support Brain Health and Reduce Brain Fog

Nutrients that help reduce brain fog include: Acetyl-l-Carnitine, alpha lipoic acid, B Vitamins, Bacopa monnieri, gingko biloba, ginseng, Huperzine A, Omega 3 Fatty acids, Phosphatidylserine.

Mango Leaf

One study showed that mango leaf extract can significantly reduce fatigue by 47% within 90 minutes.¹⁸ In another study, 70 healthy adults who took 300 mg of mango leaf extract showed significantly better working memory, attention, and performance accuracy on cognitively demanding tasks.¹⁹

NAD – Nicotinamide Adenine Dinucleotide.

Research has shown that taking NMN (nicotinamide mononucleotide) increases NAD+ biosynthesis. It appears to reduce “inflammaging,” which is chronic inflammation in fat tissue associated with aging. NMN had a positive effect on the secretion and action of insulin. Mitochondrial function improved, as did the functioning of neurons in the brain.

Essential Oils

For brain health, the most important essential oils are lavender, frankincense, and vetiver.

• Lavender essential oil is well-known for its relaxing and calming properties.
• Frankincense has been used for many years to promote healthy cellular functions. It helps balance mood by improving concentration and focus, and can help minimize irritability, impatience, hyperactivity, and restlessness.
• Citrus essential oils provide uplifting effects on the body and mind. For example, lemon provides uplifting effects, promotes physical energy, and reduces stress.
• Vetiver is a plant that can be helpful for insomnia and anxiety.
• Peppermint is one of the most popular essential oils for stimulating the mind. This common plant supports focus, concentration, memory, and overall mental performance.

Suggested Supplements to Consider

Dr. Grossman’s Complete Eye Formula 2oz (oral spray)

Dr. Grossman’s Circulation and Optic Nerve Support Formula (was labeled Dr. G’s Eye Pressure Support Formula)

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Retinal Support (wild-crafted herbal formula) 2 oz

OmegaGenics™ EPA-DHA 720 Lemon 120 gels

Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps

H2 Elite Molecular Hydrogen 60 tabs

Brain and Memory Power Boost 120 caps

Packages

Dr. Grossman’s Complete Eye (oral Spray)/Meso Plus Combo Package

Brain and Memory Support Package 1

Natural Parkinson’s Support Book and Supplement Package1

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s